If you’ve ever heard of the keto diet, you’ve probably heard of some of its major health benefits. Aside from weight loss, and reducing blood sugar, the diet has been proven to reverse the effects of cardiovascular disease. [1]
Cardiovascular disease is one of the leading causes of death worldwide. And the best way to reduce our risk of getting it is through lifestyle changes- diet and exercise being the main options.
The main thing that separates keto from other diets is the high fat and low carb approach. But with so many options, which specific foods are contributing the main results?
3 Keto Foods That May Reverse Heart Disease
1- Eggs
A lot of keto recipes feature eggs as the main ingredient. And why not? It’s super convenient, and it’s packed with protein and fat.
But that’s not all. A recent study [1] found that eating eggs on a daily basis may reduce cardiovascular disease.
A team of researchers in the UK and China did the research with over 500,000 people over an 8-year span. The result? A moderate level of egg consumption is useful for heart health.
Want some eggs for your next breakfast? Here are some keto breakfast recipes to get you started.
2- Oily Fish
Another popular item on the keto foods list is fish. Oily fish, to be exact.
These fish include mackerel, salmon, and sardines, and they also help to fight prostate cancer and vision loss.
The reason why they are so beneficial is because they are a great source of Vitamin D and omega-3 fatty acids. These are the fatty acids that our bodies need.
Oily fish [1] also reduces blood pressure and reduces fatty build-up in the arteries. With all of these health benefits and more, even the government recommends[1] that at least 2 portions of fish should be consumed weekly. One of which should be oily.
Here are some of the top oily fishes that you can add to your diet:
- Salmon
- Mackerel
- Sardines
- Herring
- Carp
- Trout
3- Nuts
Almonds help to lower cholesterol, pistachios help to lower blood pressure, and walnuts help to reduce plaque build up. These keto foods are definitely useful in a heart-healthy diet.
Walnuts are composed of polyunsaturated fatty acids that are shown to increase coronary health. Like almonds, they reduce cholesterol levels and improve overall heart condition.
Almonds are great for losing weight in the belly and legs. This popular nut also helps to reduce inflammation, and improve insulin sensitivity. [1]
Pecans, hazelnuts, and macadamia nuts are also healthy but they don’t have the data to show that they are as beneficial to heart health as the nuts previously listed.
Recap
Eggs, oily fish, and nuts are three of the top keto foods that help to reverse heart disease. You can consider adding them to your diet, or eating more of them if they don’t already make an appearance in your weekly meals.
These 3 keto foods are also quite convenient, which makes preparation a breeze. From canned fish to almond butter, you can add them in a variety of ways to reap the benefits.
Here’s a list of 101 keto foods that you can add to your diet.
Disclaimer: This article is not a substitute for medical advice. Please consult your physician before making any changes to your diet.